Hello and welcome to this guided meditation called Mindful.
The purpose of this practice is to become aware of your body and breathe.
I suggest you to do it all the time you need to release any tension at your body level or at your mind level.
Also,
It's good to practice when you feel low energy level and also when you feel you need to ground yourself,
For example,
Before an important appointment.
You can practice this meditation as usual in a sitting position,
Either sitting on a chair with a straight back position,
Or sitting in the lotus position on a yoga mat or in a meditation cushion,
But if you can,
I also suggest you to try this practice lying down.
In that case,
Keep with you a blanket in case it's getting colder during the practice.
Now that you choose the most comfortable position for you,
Either sitting or lying down,
Just close your eyes.
Let's start to bring your attention inward,
Letting go of everything around you.
Just let go the environment,
Any noise that you make here from the outside.
Let's try to release any tension or thoughts.
To calm down,
Let's take the first deep breath.
Inhale deeply and slowly,
And exhale deeply and slowly.
Just observe the natural flow of air going in from your nostril and going out from your nostril.
When you inhale,
You open up,
You expand,
When you exhale,
You let go.
Let your breath be your guide.
Just observe the natural state of it.
The more you concentrate on your breath,
The more you calm down and you feel more connected with yourself.
Now let's take the last deep breath in,
And then breathe out.
While you keep breathing normally,
Just move the attention to your body.
Let's focus first on the right side of your body,
Starting from the bottom,
So with the right foot.
Bring all your attention to the right side of your body,
Focusing on the lower part,
Focusing on the right foot,
And then on the right leg,
And then move up,
Starting from the right hand,
Let's go up until the right shoulder.
Now let's focus on the overall right side of your body,
From the right foot to the right shoulder.
If there is any tension on this side,
Just focus your breath on this area.
Breathing in deeply and slowly,
And breathing out from your mouth.
When you exhale,
You just let go any tension that you may have on this area.
Now let's focus on the left side of your body,
Starting from the lower side of the body,
Begin to concentrate your attention to the left foot,
And then observe the left leg,
Starting from the bottom to the upper part.
Now let's move up and focus your attention,
Start from your left hand,
And go up until your left shoulder.
Now focus your attention to the overall left side of your body,
From your left foot until your left shoulder,
And observe if there is any tension that may arise in this area.
In that case,
Again,
Take a deep breath in,
And then breathe out from your mouth,
Releasing any tension.
Now you may feel more balanced and grounded between the two sides of your body,
But just observe and acknowledge if you feel the two sides of your body are the same,
Or you feel any difference between the two parts.
Just observe that and be aware.
Now,
Let's focus your attention in the middle of your body.
Just feel a line that goes from your root chakra,
From the bottom of your body,
Until the top of your head.
Feel this line that's crossed over.
Just observe if,
Crossing this line,
There is any area in the middle of your body that requires your entire attention.
In that case,
Just focus your attention and your breath on this area,
Just breathing in deeply and slowly,
And breathe out,
Releasing.
Just be totally aware of this specific area of your being,
And observe all the feelings,
Sensations,
Images that may arise on your mind,
Focusing your attention to this specific area.
If there are no specific areas that claim your attention,
Or you're done with it,
Just keep focusing on the overall experience.
Just breathe in normally and keep the attention on this line.
Be aware of how your entire being feels.
Notice if you feel balance between the two sides of your body.
Also,
Notice if your breath,
Sometimes or somehow,
Is shorter or is stuck in any specific area.
The more you become aware of your whole being,
The more you feel balanced and grounded with yourself.
Just enjoy,
For a while,
The silence and this sense of deep,
Nourishing relaxation.
Now that you have experienced the fullness of being in deep contact with yourself,
With your inner resources,
You have experienced the bliss of being within yourself.
You know how to calm yourself,
How to trust yourself,
How to expand yourself.
Now that you have experienced all of that,
Text yourself,
And very slowly,
Let's move forward,
Letting go of the practice,
But being fulfilled with all the energy that you collect during this meditation.
Take the last deep breath,
Breathe in and then breathe out.
Start to move your body gently and slowly.
Slowly move your hands,
Your arms,
Your feet.
Prepare your whole being to go out of the practice.
Slowly open your eyes and observe the environment around you more mindfully and consciously.
If you can,
Take more few minutes to stay in the silence,
To move your body naturally and gently.
If it's the first time that you do this session with me,
I highly recommend to write down your notes on your journal.
Thank you for taking the time for practicing with me today.
I wish you a wonderful time ahead.
